Releasing the lower back with the wall, a chair, a strap and blocks
A lot of people in the world, maybe you included, have lower back pain. It can come for many reasons, and it can be there for a long time or a short time. This class will help you release that tension and find ways to create space in the back, using different props.
Starting at the wall
We begin lying down with the feet on the wall. Press the feet into the wall and tilt the pelvis, the shin bones moving back to the thighs, so the lower back lengthens against the floor. Then take the legs out to the side. With a strap around the outer feet, open only as much as your body allows, without creating any strain. Straightening the legs up the wall, the thighs and the tailbone move toward the wall, and we lengthen the arms overhead to extend the whole side trunk. Bringing the soles of the feet together, then one leg at a time, gives mobility in the hip sockets, connecting the legs into the pelvis. We don’t hold these too long, in case you have some lower back sensitivity.
Sitting and extending with the chair
Sitting in Swastikasana on a couple of blankets with the lower back against the wall, the pubic bone lifts and the tailbone moves down. Then, with the chair against the wall, we walk back with the hands on the seat, the thighs moving back, so the side trunk extends. Sitting on the chair with the feet on the wall, we walk the fingertips up the wall. The buttocks move down and the lower back lifts up, so you get some space there. Then we fold forward with the head at the wall.
Lateral stretching and twisting
With a strap between the hands, we keep both sitting bones level and go over sideways. Then Bharadvajasana on the chair, with a block wide between the knees. The block helps you keep stability through the pelvis. Inhale, lengthen. Exhale, turn. Nothing too aggressive; you’re only moving with each breath. Twisting is good for us, but not too much.
Standing poses at the wall
With the hips and shoulders at the wall, we work the external rotation of the leg with one leg on the chair. Then comes Utthita Trikonasana with the hand on the chair, and Ardha Chandrasana with the back leg on the chair. This makes nice space in the lower back, and also space in the front body. Everyone is a little bit different, so you have to find out what’s going to be best for you.
Resting
We finish sitting cross-legged with the head resting on the chair, the abdomen soft and the hips heavy. Then we lie down with the calves on the chair. This is very relaxing, and you can stay as long as you want.
Enjoy, Namaste 🙏🏻
This sequence includes:
- Supta Baddha Konasana (at the wall)
- Swastikasana
- Bharadvajasana (on the chair)
- Utthita Trikonasana (with the chair)
- Ardha Chandrasana (with the chair)
- Adho Mukha Swastikasana (head on the chair)
- Savasana with the legs on the chair
